FITNESS JOURNAL
ALPHA CYCLE • DAY 1
•
WEEK 1
“Today is Day 1 of the new you. Make every second count.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
REMINDER: Take your “before” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal.
• DAY 2
“It’s 25 minutes to change your life, so just push through.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 3
Notes: __________________________________________________________
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“It ain’t easy, but it’s worth it.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
NAILED IT
“Today is about progress, not perfection.”
Today’s Workout: __________________________________________________
• DAY 4
■ ■
■ ■ NAILED IT
BARELY MADE IT
“First Double Day! Do your best and don’t quit!”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 1 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
2
ALPHA CYCLE • DAY 1
•
WEEK 2
“Weekend is over, now it’s T-time. Let’s get into it.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“What happens if you don’t Push Play? Nothing. So let’s Get It Done!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
BARELY MADE IT
“Don’t let yourself make an excuse. Just Push Play.”
Today’s Workout: __________________________________________________
• DAY 4
NAILED IT
“Make every minute count.”
Today’s Workout: __________________________________________________
• DAY 3
■ ■
■ ■ NAILED IT
BARELY MADE IT
“Double Day ROUND 2. How many breaks will you take this time?”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 2 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
3
ALPHA CYCLE • DAY 1
•
WEEK 3
“You ready to NAIL this workout?”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“Still think you can’t get a workout in 25 minutes?”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
BARELY MADE IT
“Just remember, don’t rest, just modify.”
Today’s Workout: __________________________________________________
• DAY 4
NAILED IT
“Today is the day for no rest. 25 minutes start to finish.”
Today’s Workout: __________________________________________________
• DAY 3
■ ■
■ ■ NAILED IT
BARELY MADE IT
“Double Day means double the results. Let’s get into it!”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 3 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
4
ALPHA CYCLE • DAY 1
•
WEEK 4
“It’s only 25 minutes of your life. Get It Done!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“It’s 25 minutes of work. HARD WORK.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
BARELY MADE IT
“Today, I want you to give me everything you got.”
Today’s Workout: __________________________________________________
• DAY 4
NAILED IT
“3,2,1—your Focus begins NOW!”
Today’s Workout: __________________________________________________
• DAY 3
■ ■
■ ■ NAILED IT
BARELY MADE IT
“Double Day. That’s right. You ready for it?”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 4 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
5
ALPHA CYCLE • DAY 1
•
WEEK 5
“5 days till BETA. It’s time to focus and Get It Done.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“2 days. Let’s do this!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
BARELY MADE IT
“3 more days! You sure you’re ready?”
Today’s Workout: __________________________________________________
• DAY 4
NAILED IT
“4 days to go. Can you handle it?”
Today’s Workout: __________________________________________________
• DAY 3
■ ■
■ ■ NAILED IT
BARELY MADE IT
“Last ALPHA Double Day! You better give it 110%.”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 5 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
6
BETA CYCLE • DAY 1
•
WEEK 6
“Survived ALPHA huh? Good luck with BETA…you’re gonna need it!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
■ ■ NAILED IT
“It ain’t easy. But you better push through, this is BETA.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 3
■ ■ NAILED IT
Notes: __________________________________________________________
■ ■ NAILED IT
BARELY MADE IT
“It’s only 25 minutes of your life. Make every second count.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
BARELY MADE IT
“You better be ready to step it up. It’s worth it.”
Today’s Workout: __________________________________________________
• DAY 4
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“No Rest. 100% Results.”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 6 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
7
BETA CYCLE • DAY 1
•
WEEK 7
“Ready for Week Seven?”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“Today, when you want to quit, just remember–it’s only 25 minutes!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
■ ■
“25 minutes. Get It Done. No excuses.”
Today’s Workout: __________________________________________________
• DAY 4
BARELY MADE IT
“Make every second count. Why? ‘Cause I said so.”
Today’s Workout: __________________________________________________
• DAY 3
■ ■ NAILED IT
■ ■ NAILED IT
BARELY MADE IT
“You better bring it!”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 7 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
8
BETA CYCLE • DAY 1
•
WEEK 8
“Mondays are tough. But let’s NAIL this workout!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“It’s simple, either you do it or you don’t. So let’s do it!”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
■ ■
“You’re almost there, just keep pushin’ through.”
Today’s Workout: __________________________________________________
• DAY 4
BARELY MADE IT
“It ain’t easy, but it IS worth it. Let’s go!”
Today’s Workout: __________________________________________________
• DAY 3
■ ■ NAILED IT
■ ■ NAILED IT
BARELY MADE IT
“You know it! Double Day! It’s getting easier…right?”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 8 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
9
BETA CYCLE • DAY 1
•
WEEK 9
“Playtime is over. Let’s get into it.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“Don’t stop when you’re tired, stop when you’re done.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
■ ■
“You only get what you work for. So let’s go to work!”
Today’s Workout: __________________________________________________
• DAY 4
BARELY MADE IT
“No Rest. Pure Focus. 100% Results.”
Today’s Workout: __________________________________________________
• DAY 3
■ ■ NAILED IT
■ ■ NAILED IT
BARELY MADE IT
“You’re almost there! Go hard and be proud.”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________
WEEK 9 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
10
BETA CYCLE • DAY 1
•
WEEK 10
“This is your last week. Make it count.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________ • DAY 2
Notes: __________________________________________________________
Notes: __________________________________________________________
NAILED IT
BARELY MADE IT
■ ■ NAILED IT
BARELY MADE IT
“Just 2 more days. Give me everything you got.”
Today’s Workout: __________________________________________________ Notes: __________________________________________________________
• DAY 5
■ ■
“3 days to go! I know you have it in you.”
Today’s Workout: __________________________________________________
• DAY 4
BARELY MADE IT
“I’m not messin’ around today. Let’s go to work!”
Today’s Workout: __________________________________________________
• DAY 3
■ ■ NAILED IT
■ ■ NAILED IT
BARELY MADE IT
“This is it! Make every minute count.”
Today’s Workouts: _________________________________________________ Notes: __________________________________________________________ REMINDER: Take your “after” photo and enter your stats on the measurement chart located in the Quick-Start Guide or on p. 12 of this journal.
WEEK 10 Weight
Waist
Chest
Arm
•
■
■
NAILED IT
BARELY MADE IT
■
■
NAILED IT
BARELY MADE IT
STATURDAY Thigh
11
TAKE YOUR “BEFORE” & “AFTER” PHOTOS, WEIGHT, AND MEASUREMENTS. MEASUREMENTS DAY 1
ALPHA RESULTS
BETA RESULTS
WEIGHT CHEST WAIST ARMS (R/L) THIGHS (R/L)
TA K E Y O U R P I C T U R E S BEFORE
E L P
M A EX
AFTER
E L P
M A EX
Share your “before” and “after” photos with us and you’ll get a FREE T-shirt. Visit FreeT25Tshirt.com to learn how to get your FREE T-shirt.
Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program. © 2013 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the FOCUS T25, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody ® and Team Beachbody Customer Service, go to Beachbody.com.
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